02 Jul Supine Peroneal Biased Nerve Tensioner
HOW: Begin by lying on your back and bringing one knee up towards your chest. Grab onto the back of your thigh with both hands and relax your lower leg. From here, point your ankle in and down as you kick your leg straight...
02 Jul Supine Pec Stretch – Foam Roller
HOW: Lay on a foam roller with it going right down your spine and your neck supported. Your feet should be flat on the ground with your knees bent. Bring your arms up and out at the side with your palms up. Let gravity...
26 Jun Hamstring Pull Over – Band
HOW: Start by lying on your back with a band looped around the bottom of your foot. While holding the band, bring both arms above your head and anchor the band to the ground. Keep your toes pointed up as you let the band...
26 Jun Eccentric Supine 90/90 Shoulder External Rotation – Band
HOW: Start by lying on your back looping a band around the bottom of one of your feet. Hold onto the other end of the band with the hand on the same side. Bring your elbow up straight out from your shoulder. Release the...
26 Jun Bridge Hold – Hamstring Bias
HOW: Start by lying on your back with your knees slightly bent and your feet spread apart. Drive your heels into the ground lifting your hips up as high as you can go. Use your hamstrings and core to hold that position for as...
26 Jun Bridge Hold
HOW: Start by lying on your back with your knees bent and your feet flat on the ground spread slightly apart. Drive your heels into the ground lifting your hips up as high as you can go. Use your glutes and hip muscles to...
05 Jun Supine Shoulder External Rotation at 45deg – PROM, Dowel
HOW: Lying on your back, place one elbow 45 degrees out from your side. If 0 degrees was at your side, and 90 degrees was at shoulder height, 45 degrees would be in the middle of that. If needed, place a towel roll underneath...
05 Jun Supine Shoulder Internal Rotation at 45deg – PROM, Dowel
HOW: Lying on your back, place one elbow 45 degrees out from your side. If 0 degrees was at your side, and 90 degrees was at shoulder height, 45 degrees would be in the middle of that. If needed, place a towel roll underneath...
29 May Supine Serratus Punch
HOW: Lie on your back and bring your arm straight up pointing to the sky as chest level. From this position, act like you're going to punch something above your fist that is a few inches above it. Keep the elbow straight and punch...
29 May Eccentric Single Leg Hamstring Curl – Swissball, Two to One
HOW: Start by lying on your back with a swissball underneath your feet. Bend your knees with your feet flat on top of the ball. Push down into the ball lifting your hips up. While keeping your hips up, take one leg off of...
